|Hey there! 🙂
How are you enjoying your fitness pursuits so far? Are you finding success? Is there any way I can improve your experience?
The start of the week is when many people get grocery shopping out of the way. I thought it’d be great to give you a few items you won’t want to leave out of your shopping cart. Trust me: these will make your home cooked foods much healthier and tastier!
Eggs, are a great source of protein. What’s even better is that eggs can be prepared in plenty of ways: in an omelet, in a sandwich, or by themselves!
Be careful what you mix in with your eggs. Instead of throwing in sausage or bacon, try sprinkling on some homemade salsa or fresh veggies. Speaking of…
Fruits and Veggies
Fruits and vegetables will ALWAYS pair well with any meal you eat. They’ll add nutrients and antioxidants to your meal, at the expense of very few calories.
You’ll also want to keep your countertop stacked with fruits because they make great snacks when you’re on-the-go. Eat a banana for some energy, or mix lettuce, tomatoes, and lunch meat for a quick low carb sandwich that will keep you full.
Nuts and Seeds
Need some energy in a hurry. Grab a bottle of unsalted peanuts! A handful of these will boost your protein and energy levels. Also, if they’re unsalted they won’t have any unnecessary sodium.
Flax seeds are a great protein additive for your drinks. Just put them in your next protein shake and you’ll be getting a bigger nutritional punch without even noticing!
Turkey Patties (and More)
Craving a juicy hamburger fresh off the grill? Want to stay healthy?
Turkey patties are savory and healthy alternatives for regular beef patties. But why stop there? Use lettuce in place of buns. You’ll barely notice the difference—while your body will feel lighter and more energized!
Coach Rob 🙂
What if you spent the next 30 days dropping excess pounds and getting into better shape? Then you could ride out the summer months fitter than ever and more likely to eat healthier, indulge less and stick with your workout schedule.
Sounds good, right?
I’ve got just the plan to get you there. Follow these 5 steps to transform your body over the next 30 days…
1) Go Bread Free: Going bread-free for 30 days is such a simple way to accelerate fat loss. Just think of all the extra carbs and calories that you’ll be saving yourself from. And it’s not so bad, once you get used to it. Wrap sandwiches and burgers in lettuce or on top of a pile of greens.
2) Workout 5x’s Each Week: Take the next 30 days to really focus your efforts in the gym. Train as if you were preparing yourself for an athletic event, with the mindset that each and every workout is important in seeing you through your goal. Make a log of each time that you exercise, noting the duration, intensity and activity.
3) Go Sugar Free: Sugar is the biggest thing holding you back when it comes to dropping fat and getting lean. And not just refined sugar. I’m talking about all sugars. Take the next 30 days to cut out all sweeteners and limit your intake of sweet fruits. This will be hard at first, especially if you have a sweet tooth, but the rapid change in you body is fantastic incentive to keep going.
4) Focus on Protein and Veggies: Enough about all the things you can’t eat, let’s talk about what you can eat. Your meals should be a variety of protein and veggies. For protein stick with organic, hormone-free meat that has been roasted, baked or grilled. For veggies, avoid starchy veggies like potatoes, and instead stick with an assortment of colorful, fiber-filled veggies.
5) Commit to be Fit: The quickest way to get your body into tip-top shape is to join one of my fitness programs. I’m here to get you into the best shape of your life, with my proven, effective system. Make the commitment now, and together we can make the body of your dreams a reality.
So there you have it, 5 simple steps to transforming your body.
Remember, the next 30 days are going to pass whether you jump on board with a fitness plan or not. So you’re going to spend the next 30 days simply getting older and more out-of-shape OR you could buckle down and finally make your amazing transformation.
The choice is yours.
I’m here to see you through it all. Call or email now and we will get started.
Coach Rob Johnson
I have been focused on the importance of never missing a Monday or Friday workout. This is a GREAT article from The Daily Burn on the benefits of flexing on Fridays! Fitting in a Friday workout before heading into the weekend will undoubtedly help you make better choices throughout the weekend. Who knows, you may even fit in a long walk, hike with the kids, or weekend workout. It’s going to be a gorgeous weekend for outdoor activities. Let me know what you fit into your Saturday and Sunday! BAM!
On April 14th, we hosted our largest and most successful open house to date! We invited everyone we know to come try one or all of the many programs we offer here at Synergy and it turned into a HIGH ENERGY WORKOUT PARTY!
We had Roxanne’s Birkenstock, Valley Health and Nutrition, masseuses, Gina Ferretta and Melissa Moua, a taco truck, and tunes to keep the party going by DJ Special K!!
Now is a great time to check out the NEW SYNERGY, we have programs for everyone. One of the greatest benefits of these open houses is that you can try something new and you just might find the perfect program to change up your workout! I teach boot camps in the morning at 6:15 and 8:30, but we have classes and boot camps throughout the day. Come check us out and see how we can help you achieve your goals!!! BAM!!!
You want to be fit. You know how much you should weigh. You know your ideal pant size. You can even picture how great those skinny jeans will look.
So why aren’t you living life in your ideal body?
There are many complex reasons that make weight loss (or living a fit life) a challenge, reasons that go deeper than simply calories-in versus calories-out.
I’m talking about the life issues that get in the way of your success.
Read the following 5 obstacles and the solutions to unlock your best body ever.
1. You don’t want to be bothered.
It’s in your DNA to avoid pain and seek out pleasure. Unfortunately this works against you when trying to get fit. In your mind, it’s painful (or at least uncomfortable) to deny yourself the tasty food that you crave and to exert yourself with exercise.
There’s a simple way to work around this obstacle: Find something painful about being out of shape to motivate yourself towards healthy eating and exercise. Focus on the negative impact your current physical condition has on your health, self-esteem and lifestyle. Convince yourself that the pain of being out of shape is much greater than the discomfort of getting fit.
2. You don’t want to wait for the good stuff.
Just as you wish to avoid pain, you are also an expert in seeking out pleasure – namely food. This served the cavemen well, but these days it ends up as extra pounds around your waist and thighs.
There’s good news: extra calories are not your only option to stimulate the pleasure center of your brain. Find an activity or two that make you smile and indulge in those regularly.
- A walk outside
- A good book
- A night out to the movies or theater
- A spa day
You can also retrain your brain to crave the pleasure of exercise-induced endorphins. Talk about weight gain kryptonite!
3. You are crazy busy.
Let’s face it, you work too much, commit yourself to too much and don’t even get enough sleep most of the time. The fast-paced way you live leaves you exhausted, stressed and hungry for comfort food. You even begin to feel too busy to take care of your health.
It’s time to reprioritize. Let go of your perfectionist standards and remove a few commitments from your schedule so that you are able to cook healthy meals, exercise and get a good night’s sleep. Remind yourself that taking care of your health is not a luxury – it’s a necessity.
4. You don’t deserve it.
I don’t agree with it, but you sure act like you don’t deserve to live the good life in the body of your dreams. Take a moment to think back on all the times you have self-sabotaged your fitness and health efforts. If you don’t believe deep down that you are worthy then you’ll never give yourself a chance at a fit body.
I believe that you deserve to have a healthy body – and I urge you to dig deep down to uncover why you don’t. Once you conquer your feelings of unworthiness, getting on an exercise and healthy eating plan will be easy.
Take the time to take care of yourself. You DO deserve it.
5. You are afraid.
You’re afraid to start because you just might fail, and wouldn’t that be embarrassing? You’re also afraid to start because you just might succeed, and change makes you uncomfortable – even if it’s change in the right direction.
When you decide to get fit you will need to go through a bushel of changes:
- New diet
- New exercise routine
- New friends at the gym
- New clothes
- New self-image
Focus on all of the ways that getting fit will make your life better. Envision that better life everyday so that it goes from being new and scary to familiar and comfortable.
I want to personally help overcome every obstacle standing between you and the best version of you. Call or email today to get started on a program that will change your life and body forever…in a good way 🙂
Sometimes I feel like a broken record.
You’re constantly hearing from me how important exercise is to your health and how so many of your health problems will improve or even disappear as the result of a consistent exercise program.
Why do I continue to give you the same lecture?
Because I’ve seen exercise change lives. I’ve even seen exercise save lives.
Here are the Top 4 Health Improvement Factors that come as a result of challenging, consistent exercise:
1. Your energy levels boost and you feel great.
I have noticed that most people don’t realize how bad they feel. They get used to feeling bad. Then when they start exercising they feel so much better. Your energy levels soar and you feel excited about life again.
2. Your muscles and joints feel better than ever.
You’ll notice a reduction in aches and pains once you’ve been sticking with an exercise program for a few weeks. That chronic muscle and joint pain that you’ve lived with for years may begin to fade. For some, joint replacement surgery is postponed. For others, arthritis pain is reduced.
3. Your risk of heart attack or stroke is reduced.
I like to remind my clients of this one, since it’s not something they can physically feel, but it’s the one that saves lives! Exercise has the power to remove two of the major risk factors that lead to heart disease: 1) physical inactivity and 2) obesity. Exercise also increases your good cholesterol (HDL) and lowers your blood pressure.
4. Your blood sugar levels are better controlled.
Clients of mine with type 2 diabetes see substantial benefits from exercise. Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. For many, exercise becomes the natural, permanent antidote to their type 2 diabetes.
There are SO MANY benefits to exercise, why would anyone avoid doing it?! Typically it comes down to excuses.
• If you’re tired…exercise gives you energy.
• If you’re in pain…exercise alleviates your muscle and joint pain.
• If you’d rather stay in bed…exercise makes your sleep more restful.
• If you’re pressed for time…exercise improves your efficiency and extends your life.
• If you don’t know where to start…that’s where I come in.
Call or email me today and I’ll show you the fastest and safest way to reap all of the benefits of exercise.
It’s time you start enjoying all the benefits of exercise. Let’s do this!
Today’s blog is about perseverance and relentless commitment! Every client has different hurdles to jump when they embark on their journey to living their healthiest and fittest life. I recently asked one of my clients if she would write a blog for me and allow me to feature her as one of my Real Warriors and she said, “yes, but I don’t believe I should be chosen for this?” That’s exactly why I selected this client, who I will appropriately call, Ms. Relentless.
When you have an addiction no matter what you are addicted to you, you’re always fighting a battle in your head. My addiction is no Different than someone who struggles between drinking every day or maintaining a sober lifestyle. I am in a constant battle with my addiction to food and sugar.
I am successful in my career and spend far too many hours in the office, but unfortunately many careers demand this level of engagement and we focus on our careers instead of our health. About a year ago, I just got fed up with everything hurting, feeling achy walking up and down stairs, and being exhausted by the end of my workday. I was told by the doctor I had high cholesterol, high blood pressure, and was pre-diabetic. It was time for me to change my lifestyle and invest in my health the way I do in my career.
Rob has helped me to see that wholeness and being aware of my actions is part of health, not just cardio and weights. While I have hated every workout for a year and am not where I want to be, I showed up and put in the work.
Ms. Relentless has a lot more to say so check back next week for more of her thoughts on winning her inner battles and the goals she has achieved in a year of showing up.
The U.S. Weight Loss Market is Worth $66 Billion
Take just a moment to really think about that — 68 BILLION DOLLARS! This figure includes online dieting, meal replacement products, frozen entrees, support groups with meal programs such as Weight Watchers and Nutri-System, and many other “nutrition-based items.” Why not just learn to cook clean, healthy, and indulge in your guilty pleasures in moderation?
You don’t have to be a professional chef like Chef B-Rizzle, to learn how to make low-calorie, tasty, and enjoyable meals. Many of my clients have taken ahold of their nutrition by learning to plan and cook in a new way. No one way of eating works for everyone. Here are a few things you can try to baby step yourself into new healthy meals in your house without eating pre-made, over-processed “diet foods.”
- Find reliable resources to help you with your new goal of cooking healthy! My Fitness Pal has a blog with some useful ideas on how to embark on healthy cooking!
- Try new recipes. Cooking Light has a library of recipes to help you eat smarter.
- Try substitutions for healthier recipes. The Mayo Clinic offers a list of ingredients to help you substitute unhealthy items for a healthier ingredient.
I would love to feature some of your recipe successes on my blog or in my NEW newsletter! if you would like to SHARE your recipes and photos with me, please message me, text me, tag me and use #CoachRobCooks! BAM!!!
You better EAT your vegetables!
This week has been a very trying week; I tore my quadricep tendon from my knee cap. While my career and my life revolves around activity, fitness, and strength, I am obviously human and face setbacks like many of my clients.
I work with people in all stages of physical fitness and health struggles, so now it’s time for my to lead by example. Like I tell my clients, I will not allow adversity or injury to take away my positive outlook. I am committed to “showing up” and moving forward. Looks like it’s my turn to take some baby steps.
Thank you for your messages and prayers. I am truly blessed to have the love and support of my clients, friends, and family.
Yet another Monday is upon us, so it’s time for your weekly motivation and push toward a healthy and productive week. If you need a few suggestions for some Monday morning exercises, check out this link. Hopefully you will start moving early on this Monday and keep on moving all through the week. Are you tracking your workouts?